Downing a smooth, sweet morsel of chocolate may feel like the ultimate indulgence, but did you know that certain compounds in dark chocolate could actually be good for your heart? Yes, you read that correctly — dark chocolate is more than just a delicious treat; it has some sweet potential benefits for your cardiovascular health too. Before you start stockpiling candy bars, though, there’s a bit more to the science than simply grabbing the darkest-looking chocolate on the shelf. As a registered dietitian, here’s what I think you need to know about the potential health benefits and drawbacks of dark chocolate, plus the healthiest dark chocolate options to consider the next time you hit the grocery store.Table of contents
The heart-healthy perks of dark chocolate
What to look for in dark chocolate
What about heavy metals like lead and cadmium in dark chocolate?
How much dark chocolate can you eat?
The best dark chocolates for heart health
Update, Dec. 10, 2025:We checked all product prices and availability. We have updated our choices for the healthiest dark chocolates based on the latest research and information.
(back to top)The heart-healthy perks of dark chocolate
Dark chocolate isn’t just a decadent treat. It’s a delicious source of nutrients and compounds that support heart health.Dark chocolate contains health-promoting antioxidants
“Dark chocolate has flavonoids, a type of antioxidant, which studies have correlated with heart health, improved blood flow, and potential for cancer prevention,” says Amanda Goodman, a registered dietitian.
When focusing on heart health, these flavonoids have been shown to deliver a host of cardiovascular benefits, including improved blood flow, lower blood pressure and enhanced function of blood vessels. A 2019 meta-analysis published in the BMJ looked at data from 23 previously conducted studies on chocolate and heart disease risk, with more than 400,000 combined participants. The authors concluded that eating chocolate — notably, they don’t specify dark chocolate here — was associated with a reduced risk of heart disease.
They note that this reduced risk applied only for people who eat less than 100 grams of the stuff every week, since eating more than this increases a person’s sugar consumption enough to negate some or all of the benefits. For reference, 100 grams is between 3 and 4 servings of most of the dark chocolate bars listed below, which publish serving sizes between 25-30 grams; or the equivalent of 22 Hershey Kisses.
One reason this may be the case is that chocolate consumption may help improve blood flow in your arteries, making it easier for your heart to do its job. Additionally, flavonols (a subgroup of flavonoids) in dark chocolate help combat inflammation, an underlying cause of many cardiovascular problems.Dark chocolate offers an assist during stressful moments
But there’s more to dark chocolate’s magic, especially when it comes to handling stress and heart health. A smaller study published in the Journal of the American College of Nutrition showed dark chocolate consumption may help reduce the cardiovascular strain induced by stress, making it easier for the body to stay calm under pressure. Milk chocolate, on the other hand, didn’t produce these stress-busting benefits, further underscoring why dark chocolate reigns supreme for heart health.Dark chocolate contains heart-supporting magnesium
“Dark chocolate is also a source of magnesium,” shared Samantha Turner, a registered dietitian and the owner of Forks and Grace. If you have low levels of magnesium, you may be at greater risk for heart problems like irregular heartbeats, high blood pressure and strokes, while maintaining healthy levels of this mineral could play a key role in reducing the risk of cardiovascular disease.Dark chocolate may reduce the risk of other chronic diseases and complications associated with them
But the health benefits linked to dark chocolate don’t stop at heart health. Data published in BMJ in 2024 indicate that an increased consumption of dark, but not milk, chocolate was associated with a lower risk of type 2 diabetes. There’s also evidence that dark chocolate helps reduce the inflammatory burden of chronic kidney disease and may help improve cognitive function and mood in older adults.
However, the benefits of dark chocolate aren’t automatic. Choosing high-quality dark chocolate with at least 70% cocoa and enjoying it in moderation is crucial to reaping the rewards. Overindulgence or opting for varieties overloaded with sugar could dampen its positive effects. And, of course, your overall diet should be balanced and rich in nutrient-dense foods in order to reap the most positive health benefits.
The conclusion? Dark chocolate, in the right form and portion, is more than just a snack — it’s a heart-helper and stress soother all rolled into one delicious package.
(back to top)What to look for in dark chocolate
When choosing dark chocolate, aim for bars that contain at least 70% cacao, since cacao is where the flavonoids come from. Colleen Wysocki, a registered dietitian and the owner of ZEST Nutrition, advised that consumers will get more antioxidants if they choose a cacao percentage of 85% or higher. When you’re choosing which one to buy, keep in mind the fact that dark chocolate is still a treat, not a health food. If you can’t stand the flavor of an 85% cacao bar, go ahead and buy the 70% cacao bar that you actually enjoy.
Another reason not to assume that higher-cacao bars are always better is that some brands sneak in extra sugar or cocoa butter (which contains mostly saturated fat) to balance out the bitterness of the cacao (which, admittedly, can be an acquired taste). Be sure to check the label — if added sugar tops the list, it might be time to swipe left. “Look for cacao as the first ingredient instead of sugar,” says Wysocki.
Some brands add sweetness by leaning on low- and no-calorie sweeteners, like stevia. These additions can help make dark chocolate taste a bit sweeter without the worry about too many added sugars. In fact, evidence from one small study indicates that among people with diabetes, consuming sugar-free dark chocolate bars sweetened with stevia, erythritol and inulin may result in better blood glucose control versus eating a conventional dark chocolate bar. That said, not everyone tolerates these sugar alternatives well, so if you prefer to steer clear of them, be sure to check the label before making a purchase.
You may also want to consider choosing Fair Trade Certified chocolate if you prioritize supporting brands that ensure their workers are paid fairly and work under safe, ethical conditions. Fair Trade chocolates also promote sustainable farming practices that benefit communities and the environment.
Finally, you may want to consider opting for organic chocolate. When a chocolate is certified organic, you know it’s made from cacao and other ingredients grown without the use of synthetic pesticides, herbicides or genetically modified organisms (GMOs). The farming methods used in organic chocolate production prioritize soil health, biodiversity and sustainable practices, ensuring environmental and consumer benefits.
(back to top)What about heavy metals like lead and cadmium in dark chocolate?
To be honest, the topic of heavy metals in food is kind of a doozy. While the Food and Drug Administration provides guidance on and monitors the levels of heavy metals (like lead and cadmium) considered safe or unsafe in foods and states that they’re committed to lowering levels of these metals in our food supply, they don’t strictly enforce any official limits on these compounds. That means that it can be impossible to know how much lead or cadmium is in the various food products you buy, unless the brand voluntarily tests and discloses these levels.
For a 2024 study published in Frontiers in Nutrition, the authors tested 72 different chocolate products, including many popular dark chocolate brands, and found that 43% of them contained more than the maximum allowable dose for lead and 35% contained more than the maximum allowable dose for cadmium. It’s worth noting that they got these maximum doses from California’s Prop 65 standards, which are stricter than the FDA’s recommended (but not strictly enforced) maximum allowable doses.
There’s probably no reason to panic and get rid of every chocolate product in your pantry. The aforementioned study authors say that heavy metal exposure in chocolate likely doesn’t pose any real health risk for the average person when consumed in moderation, which means no more than a single 1-ounce serving per day. That said, some populations (particularly infants and children) are more susceptible to heavy metal poisoning, and the amount of lead and cadmium in dark chocolate might pose some risk to these higher-risk populations if they’re eaten in large quantities or in a diet that contains other foods high in heavy metals.
If you’re worried about heavy metals in food, Consumer Reports published a list of heavy metal amounts in several popular chocolate bars, using California’s Prop 65 standards as a benchmark.
(back to top)How much dark chocolate can you eat?
Now, for the million-dollar question — how much dark chocolate can you actually eat to stay healthy? Moderation is key. Wysocki suggests sticking to about 1 ounce (one or two small squares) of dark chocolate per day to reap the cardiovascular benefits without loading up on calories and sugar and to minimize the risk of consuming excess heavy metals. While it might be tempting to devour an entire bar, remember that dark chocolate, like all good things, is best enjoyed in moderation.
Here are some ways to enjoy dark chocolate without “overdoing it”:
Pair with fresh fruit. Enjoy a small piece of dark chocolate alongside fresh fruit like strawberries, oranges or cherries. The natural sweetness of the fruit complements the rich flavor of the chocolate while adding vitamins and fiber.
Choose pre-portioned options. Buy individually wrapped dark chocolate squares or pre-portioned bars.
Use as a topping. Shave or grate a small amount of dark chocolate over yogurt, oatmeal or a smoothie bowl for a sweet touch without consuming a full bar.
Make DIY trail mix. Combine a few dark chocolate chips with nuts, seeds and dried fruit for a balanced snack packed with protein, healthy fats and antioxidants.
Enjoy mindfully. Take the time to savor each bite of dark chocolate. Eating slowly allows you to fully appreciate its flavor and helps prevent overeating.
(back to top)The best dark chocolates for heart health
Now that you’re armed with the science of dark chocolate’s heart-healthy perks, it’s time to put theory into practice. Don’t just grab any old chocolate bar. Show your heart (and your taste buds) some love by choosing wisely. From rich, velvety options to ethically sourced delights, we’ve got the sweetest suggestions to make your chocolate choice as savvy as it is indulgent. Let’s unwrap the best dark chocolates to keep your ticker happy and your sweet tooth satisfied.
(back to top)Meet our experts
Amanda Goodman, MS, RDN, CDN, registered dietitian and owner of Amanda Goodman Nutrition
Samantha Turner, MPH, RD, registered dietitian and owner of Forks and Grace
Colleen Wysocki, MS, RDN, CLC, registered dietitian and owner of ZEST Nutrition
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.